One Surefire Way to Lose Weight


How can I lose a few pounds?

As a health coach, I get asked this question over and over again. And the answer is simple: MOVE!!

If you just want to lose a few pounds, get an extra 20-30 minutes of walking in a day. If you work from a desk, get up every 1/2 hour or so and move for a minute. The more you move; the more you lose. After just a few weeks, I promise you’ll see the difference.

Losing large amount of weight is indeed more complicated. And that’s where I come in as Health Coach. I counsel on habits, nutrition, exercise, lifestyle areas, relationships, careers and likewise. When you really want to shed a lot of weight, you really have to dive in with both feet.

I love working with my clients; whether its in person, over the phone, or through video chat. The personal connection and the relationships that are built while helping others achieve their health and life goals is life changing and so special to me.

I give no-cost consultations weekly.. and I’d love to chat with you! We can talk about where you are and where you’d like to be, and what we can do to get you there!!

Email me anytime at or sign up for a free consultation on my website at

To your health and happiness!!

Health Coach Autumn

I’ve become a doTERRA essential oil addict!

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Essential oils are so amazing!  Wait, let me say it again.  ESSENTIAL OILS ARE AMAZING!!

I had no clue that I was walking into a Gold mine last year by joining the doTERRA Essential Oil Company.

Essential oils are a fantastic, natural way to treat or lessen the effects of all sorts of health issues; from emotional to mental to physical issues. They not only treat the side effects, they tackle the root of the problem too! My friend Hope and I are having a virtual class on facebook next Monday at 5pm Pacific/8 pm Eastern and you should attend!

I promise you will learn some amazing things about how you can boost your health, immune system and mood.  Hope to see you in the class!

Here is the link:

TO your great health (and mine too)-

Health Coach Autumn

The Pros and Cons of Owning A Fitbit!


A few weeks ago I was gifted a Fitbit Flex by my best friend Sarah.  She had gotten one for herself and absolutely loved it, and decided that I must have one as well. (Thanks Sarah!)

Before receiving a Fitbit, I had little to no knowledge about how these bracelets work.  I just knew that they tracked a person’s steps and that was about it.  I’ve now been officially wearing my fitbit for two and a half weeks!  Here are the pros and cons of my new Fitbit:

First, to clarify:  I own the Fitbit Flex.  So these are my reviews on that style of Fitbit.  I have not used any other kind of Fitbit.


-Very comfortable and light to wear (I can even wear it in the shower!)

-Easy to charge. (Only needs to be charged once every 5 days or so and charges very quickly)

-Tracks steps, miles walked, active minutes, sleep, calories

-Really inexpensive ($100 for the Fitbit Flex)

-Tracks your progress throughout you day and lights up to show how close you are to your goal. Each light represents 20% of your goal.  (My goal is 10,000 steps so each light on my Fitbit equals 2,000 steps)

– Vibrates and flashes lights when you reach your goal.  (This is my favorite part!)

-Motivates me to keep moving and staying active. (It’s like a personal accountability partner)

-Tracks my sleep (how many times I wake up, how long and well I sleep)  Even has a silent alarm to wake me up!

-I can synch my stats, see my progress, and track my goals through the Fitbit App and become Fitbit buddies with my friends to see how they are doing and motivate them to reach their goals

-Can use GPS from your Fitbit phone app to track your walks/hikes

-App allows me to enter what I’ve eaten for the day and track my calories

-Band on Fitbit is well designed so it won’t easily fall off


– Fitbit is always a bit delayed in tracking and synching up with my app

– Fitbit isn’t exactly perfect- it tracks arm motion on your non-dominant hand.  I washed and detailed my car one day using both hands and it showed that I walked more steps than I believe I actually did.

-Fitbit is good for walkers /runners / hikers.  Not so great for people who do other activities on a constant basis like biking. swimming, etc.

-Sleep tracker could be more accurate.  You have to tell the fitbit when you are going to sleep, and that is not often possible.

-It does not track heart rate (this would be an awesome improvement to the band)

-App works on I-phone 4S and newer, I-pad 3 and newer only

All in all, I think this is a great product for what it does and the price.  It’s not perfect by any means, (what is?) but it does a pretty good job.  I would recommend this product to anyone who wants to be motivated to move more, and those whose main form of exercise is walking, hiking or jogging.

Let’s Move!

Health Coach Autumn

5 Foods You Believe Are Healthy-But Really Aren’t!


There is so much confusion in the grocery store these days!  What’s truly in a product and on a nutrition label is harder to discover than ever.  Many unhealthy ingredients tend to be hidden under pseudonyms.  Furthermore, many products are marketed by companies to appear healthier than they actually are; in an effort to sell more products.

Here are some products you may see in the grocery store today that aren’t as healthy as they appear to be:

1. “Health drinks”

If a health drink has more than 1-2 ingredients, it best to probably skip it.  Many health drinks these days contain sugar, or an artificial kind of sugar. Sugar is more toxic to our bodies than people think, and leads to weight gain.

2. Diet and Weight Loss foods

Diet and weight loss food companies tend to add in a lot of extra unhealthy ingredients into their products in order to make up for the taste of the calories it’s missing.

3. Energy, Protein and Fiber Bars

Some of these are almost as bad as candy bars! They are FULL of sugar and have an overkill of ingredients.  If you can’t understand what is on the label, don’t buy it. Larabars are a great alternative bar.  They are full of flavor, only have natural sugars, and are typically 6 ingredients of less.  And all the ingredients are whole foods!

4. Frozen Diet Entrees and Some Soup Brands

These are typically very high in sodium, and lower in nutrients than you would actually imagine. Many people believe that these are healthy, and can’t understand why they are having a hard time losing weight while consuming them.

5. Bottled Smoothies

Once again, these are also loaded with sugar and low in nutrients! Since they are premade, nutrients from the whole original fruit start to dwindle ever since the fruit was originally cut into. I suggest buying your own fruits and veggies and make a smoothie or using a juicer at home.  It may take more time, but your body will be much healthier in the long run.

Happy Healthy Shopping!

Health Coach Autumn


Even Jennifer Lopez has a health coach!


Jennifer Lopez drinks green juice three times a day.

The ‘On the Floor’ hitmaker – who has five-year-old twins Max and Emme with ex-husband Marc Anthony – is determined to be in great shape when she returns to the ‘American Idol’ judging panel in January and has been working with a health coach to overhaul her eating habits.

A source said: ”She hired a health coach and they worked on using foods and fresh vegetable juices to cleanse her organs.

”She has green juice with kale, parsley and wheat grass three times a day. She’s been eating quinoa and has cut out wheat and all things processed.”

Although Jennifer initially found her new diet plan tough, she has already lost 15lbs and is delighted with the results.

The source added to the National Enquirer magazine: ”She only eats meat that is organic, free range and grass fed and for the first month she cut out all animal products. It wasn’t easy, but she says it’s the best thing she’s done for her body.”

*This article was originally posted on

Be healthy, be happy, be well!

Health Coach Autumn (check me out at

A Deeper Look Into Vitamin O

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Excerpted, in part, from The Slow Down Diet by Marc David

Author: Marc David, Founder of the Institute for the Psychology of Eating

People often talk about burning calories but few realize that a calorie is simply a measure of heat released when something is burned. Food scientists determine the caloric value of a food by placing it in a special apparatus that essentially torches it to a crisp and measures the heat given off. It shouldn’t surprise you, then, that just about everything has a measurable caloric value. A fortune cookie contains about 30 calories. A page of a typical book you read has at least 60 calories. The chair you’re sitting in has upwards of 200,000 calories. And all of these calories need oxygen if you want them to burn. So if you’re interested in maximizing metabolism, breathing is one of the most effective tools because the greater your capacity to take in oxygen, the higher your metabolic “burning power” will be.

Breathe in more oxygen and you burn food more fully.

It’s really that simple. The digestive system is hungry for oxygen. Certain parts of the stomach lining consume more oxygen than any other tissue in the body. The intestinal villi, our site of primary nutrient absorption, are charged with the job of extracting large quantities of oxygen from the blood during the breakdown of a meal. When the blood lacks oxygen for the villi to pick up, absorption decreases.

The more we eat, the more the body naturally wants us to breathe. After a meal, the parasympathetic nervous system generates synchronous changes in breathing, blood circulation, and oxygen uptake. In other words, the brain automatically increases air intake to accommodate the need for more oxygen. Breathing more if you eat a lot is the same as exercising more if you eat a lot. If you interfere with the body’s natural switch to deeper breathing because of anxiety or overstimulation, you limit your ability to burn calories. The simple rule here is this: If you eat more, breathe more.

To further examine the relationship between oxygen and calorie burning, have you ever had the experience of going on a low-calorie diet and not losing any weight, or dieting and losing weight with the first week but leveling off despite continuing your low-calorie fare? Many people are perplexed by this mysterious phenomenon, but the reason is quite simple. Your metabolism changed. The body learned to tolerate the meager portions of food you served it by lowering oxygen uptake—decreased oxygen means decreased metabolism. In many cases, weight loss diets actually teach the body to need less oxygen. So by going on a low-calorie diet you may think you’re doing what’s right for shedding pounds, but you’re actually working against yourself.

Another way to think of this phenomenon is to consider that the act of eating creates a “demand” on metabolism. Just as lifting weights puts a demand on your muscles to grow bigger and stronger, eating puts a demand on your metabolism to grow more powerful and efficient. Food is literally like a weight that your body lifts. So it’s not just the nutrients in the food that determines the nutritional and metabolic value of a meal; the value is also determined by the process your body goes through to break the food down.

Indeed, the simple act of eating, by itself, raises metabolism. If we looked at one of the most common measures of metabolism—body temperature—we’d see that each time we eat, body temperature automatically rises. That’s the reality behind the old folk-medicine adage to “starve a fever”—if you already have a high body temperature, don’t eat because that will raise it even more.

It should come as no surprise that if chronic under-eating can lower the amount of oxygen we use, and hence lower metabolism, then eating more food for such individuals could increase metabolism. Indeed, many people I’ve worked with who honestly had weight to lose and were on a long-term, low-calorie diet without success lost their weight once they ate more food. Do you know someone who’s had this unusual experience? Eating more food literally created a demand for metabolic force and hence for oxygen uptake. The resulting increase in calorie-burning capacity far “outweighed” the extra food on their plate.

Certainly, many of us gain weight simply because we eat too much food. But when we shift to the opposite extreme—eating too little food—we will likely slow down our calorie-burning capacity. On any given day approximately 80 million Americans are on a diet. If low-calorie diets—meaning 1,400 calories a day or less—were truly effective in the long-term, then we’d see a lot more success and a lot less dieters. The point is not to overeat and expect to lose weight. The point is that neither extreme—too much food or too little—will take you where you want to go.

So if you truly want to achieve your optimum weight and metabolism, you can’t get there by denying yourself and going against biology. Losing weight means gaining life. Eat while relaxed and breathe while full generosity and you access nature’s plan for greater health and inner satisfaction with food.

Hope you enjoyed this article!  To your health!

Autumn (check me out at

Want to be in the best shape of your life for a special day or event?

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When you look and feel your best– you are your best!!

> Are you a soon-to-be bride or groom?

> A soon-to-be mom or dad?

> A soon-to-be graduate?

> Expecting a promotion or proposal?

> Going to a reunion?

> Wanting to lose your baby weight?

> Planning a once in a lifetime vacation?

Would you like to feel confident, joyful, fit and fabulous for your special day or event?  Do you want to enter the next chapter of your life with a healthy and vibrant feeling?  Don’t you deserve to feel amazing!?!

Of course you do!  Let’s make your future incredible, together!  Sign up for a free consultation with me today at 

My clients are raving about their results!  Three and four month health and lifestyle coaching programs are now available!  Don’t wait, slots are filling up fast!

I look forward to hearing from you,

Autumn (check me out at